Wakambonzwa nezve 'Quinoa' here? Pamwe wakamboiona musupamaketi, kana kuti wakamboinzwa neshamwari inofarira kudya zvine hutano. Chii chaizvo chiri tsanga diki iyi yave ichitaurwa nevanhu muSri Lanka mazuva ano? Ndezvipi zvakanakira kuidya miviri yedu? Ngatitaurei nezvazvo zviri nyore, zvakajeka, uye chaizvo sekunge tiri kuudza shamwari.
Chii chinonzi quinoa?
Quinoa imbeu inobva mumuti une nhoroondo yemakore anopfuura 5,000, uye inorimwa mumakomo eAndes kuSouth America. Kunyangwe tichiishandisa sezviyo, imbeu chaiyo. Kukosha kwayo kwekudya kwakakwira zvekuti kunyange NASA inoishandisa sechikafu chinovaka muviri kune vanofamba muchadenga vari parwendo rurefu!
Chimwe chezvinhu zvikuru zveizvi ndechekuti, kunyangwe chiri chikafu chinobva mumiti, 'ipuroteni yakakwana' . Zvichitaurwa zviri nyore, tinoda mapuroteni kuti tigadzire zvese mumiviri yedu, kusanganisira tsandanyama, mapfupa, uye ganda. Puroteni iyi inoumbwa nezvikamu zvidiki zvinonzi 'amino acids' . Kune mhando pfumbamwe dzakakosha dzeizvi, idzo muviri wedu usingagone kugadzira uye dzinofanira kuwanikwa kubva muchikafu. Zvizhinji zvekudya zvinobva mumiti hazvina zvese pfumbamwe. Asi hunyanzvi hwequinoa ndehwekuti ine ese 9 amino acids akakosha.
Ndezvipi zvakanakira kudya quinoa pahutano?
Kune mabhenefiti akawanda pahutano ekuwedzera quinoa mukudya kwedu.
Inobatsira kudzivirira zvirwere
Kana zviyo zvakawanda zvatinodya (sechingwa) zvanyatsogadzirwa, zvinorasikirwa nefiber, iron, uye mavhitamini azvo anokosha. Asi quinoa chikafu chinoshanda sezviyo zvakakwana pasina kucheneswa. Tsvagiridzo yakawana kuti kuwedzera zviyo izvi mukudya kwako kunogona kubatsira kuderedza njodzi yako yechirwere cheshuga, chirwere chemwoyo, uye mamwe makenza.
Yakanakira kugaya chikafu
Quinoa yakapfuma mufayibha . Fayibha iyi inobatsira kudzivirira uye kudzora mamiriro akaita sekuvharirwa . Inogonawo kubatsira kuderedza njodzi yekenza yemuura. Chimwe chinhu chakakosha ndechekuti kudya chikafu chine fayibha yakawanda kunoita kuti unzwe wakaguta kwenguva yakareba. Saka, zvinobatsira kudzora kudya zvakanyanya uye zvinobatsira kudzora huremu hwemuviri .
Yakanakira hutano hwemwoyo
Tinoziva kuti kuchengetedza huremu hwakanaka kwakakosha zvikuru pahutano hwemwoyo. Fiber iri muquinoa inobatsira kudzora cholesterol muropa uye huwandu hweshuga . Izvi zvinoderedza njodzi yechirwere cheshuga nechirwere chemwoyo. Pamusoro pezvo, quinoa yakapfumawo mune ma antioxidants . Izvi zvinodzivirira kukuvara kwemasero mumuviri wedu. Saka, kudya kwakapfuma mune ma antioxidants akadai kunobatsira kuderedza njodzi yechirwere chemwoyo.
Ngatitarisei zvinovaka muviri zviri muquinoa.
Quinoa inzvimbo yakanaka ine zvinovaka muviri zvakakosha, zvinosanganisira:
- Folate
- Simbi
- Thiamine
- Mhangura
- Magnesium
- Manganese
- Fosforasi
- Potassium
- Zingi
Zvino, tarisa huwandu hwezvinovaka muviri hunofungidzirwa muhafu yekapu (1/2 kapu) yequinoa yakabikwa.
| Chikamu chezvinovaka muviri | Saizi (inenge) |
|---|---|
| Macalorie | 111 |
| Mapuroteni | magiramu mana |
| Mafuta | magiramu maviri |
| Makabhohaidhiretsi | magiramu makumi maviri |
| Faibha | magiramu matatu |
| Shuga | 1 gramu |
Zvakakosha: Kana uchidzora kudya kwako nekuda kwechirwere (semuenzaniso, chirwere cheshuga, chirwere cheitsvo), zvakakosha kutaura nachiremba wako usati wawedzera chikafu chitsva chakaita sequinoa mukudya kwako.
Zvinhu zvekungwarira nezvazvo
Quinoa iri kuwedzera kufarirwa se'superfood' mazuva ano, uye mamwe makambani ezvekudya ari kuishandisa mukushambadzira kwavo. Usanyengerwa nezvinhu zvakaita se'quinoa chocolate bars' uye 'quinoa cereal ine shuga yakawedzerwa'. Kunyangwe zvingave nequinoa shoma, zvinogona kunge zvine shuga yakawanda . Saka, usati watenga chero chigadzirwa chequinoa chakaiswa mupakeji, verenga label yezvekudya zvine hutano nekungwarira.
Unogadzirira sei quinoa?
Quinoa inogona kuvava zvishoma kana ikasabikwa zvakanaka. Izvi zvinokonzerwa neganda rechisikigo rinonzi saponin rinopoteredza mbeu. Saka, zvakakosha kuigeza zvakanaka usati wabika. Maflakes eQuinoa anogadzirwa nekukuya mbeu dzequinoa. Anogona kugadzirwa nekukurumidza.
Nzira yekubika quinoa nenzira yakajairika
Nenzira iyi, unogona kugadzira makapu matatu equinoa yakabikwa.
1. Isa kapu imwe chete yequinoa isina kubikwa muchisefa chemafuta akapfava wosuka nemvura inoyerera kwemasekondi angangoita makumi matatu. Izvi zvakakosha kubvisa kuravira kunovava.
2. Isa makapu maviri emvura nequinoa yakagezwa muhari woipisa kusvika yafashaira.
3. Kana mvura yafashaira, deredza moto wobika kwemaminitsi angangoita gumi kusvika makumi maviri kusvika mvura yanyura zvachose.
4. Bvisa pamoto, vhara poto, woisiya ichipfungaira kwemaminitsi mashanu. Wobva waikurunga zvishoma neforogo kuitira kuti bhinzi dzisabatane uye dzirambe dzakatsetseka.
Ngatigadzirei 'Quinoa Flakes' yekudya kwekuseni
Izvi zviri nyore sekugadzira oatmeal instantly.
1. Isa kapu imwe yemukaka nekapu imwe yemvura muhari wozvipisa kusvika zvafashaira.
2. Panguva iyi, gocha kapu imwe chete yema quinoa flakes mupoto yakaoma kusvika yatsvukira. Izvi zvinoderedza kuravira kwekuvava uye kuwedzera kunaka kunotapira.
3. Zvino isa quinoa yakakangwa mumusanganiswa wemukaka/mvura uri kufashaira wobva wakurunga zvakanaka. Rega zvibike kweminiti imwe kana maviri wobva wakurunga zvakare.
4. Unogona kuwedzera mabhanana, michero, nzungu dzakadai semacashew, kana mukaka wakawanda kuti unakirwe.
Mharidzo Yekuenda Nayo Kumba
- Quinoa ipuroteni yakazara ine maamino acid mapfumbamwe akakosha.
- Yakapfuma mufayibha, mavitamini, uye maminerari, zvichiita kuti ive inobatsira zvikuru pahutano hwemoyo nekugaya chikafu.
- Zvakakosha kugeza quinoa zvakanaka usati wabika, zvikasadaro inogona kuvava.
- Chenjerera paunenge uchitenga zvigadzirwa zvequinoa zvine shuga yakawanda zvakaputirwa. Gara uchitarisa zviri muchinyorwa chezvinovaka muviri.
- Quinoa isarudzo ine hutano hwakawanda inogona kuwedzerwa mukudya kwako nenzira dzakasiyana-siyana, dzakadai semupunga, mumasaladhi, kana sechikafu chemangwanani.
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